The winter months and holidays bring cozy evenings, festive meals, and plenty of reasons to stay indoors. While it’s tempting to hibernate, this time of year doesn’t have to derail your fitness or health goals. With a little strategy and science-backed insights, you can strike the perfect balance between enjoying yourself and staying committed to your health.
Why Winter and Holidays Challenge Your Fitness Goals
During winter, shorter daylight hours and colder temperatures make staying active harder. Add in holiday parties, indulgent foods, and packed schedules, and it's easy to put fitness on the back burner. But here’s the good news: simple, evidence-based strategies can help you stay on track without sacrificing holiday joy.
Actionable Strategies to Stay Healthy
1. Set Clear, Realistic Goals
What the Science Says: Studies show that specific and measurable goals are more effective than vague aspirations. In one study, participants who set clear intentions like "I will walk 10,000 steps daily" were more successful than those with broad goals like "I’ll be more active."
Takeaway: This winter, set SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals. For example:
Walk 3 miles, three times a week.
Strength train for 30 minutes twice a week.
Limit holiday treats to one serving per meal.
2. Create a Workout Schedule You Love
What the Science Says: A 2018 study published in Health Psychology found that people who incorporated enjoyable activities into their workouts were more likely to stick with them long-term.
Takeaway: Find a workout that excites you, whether it’s a boxing class at Infinity Athletics, yoga, or an outdoor hike in the snow. Schedule your workouts like appointments you can’t miss. Bonus tip: Pair workouts with rewards like a hot cup of tea afterward or watching your favorite show.
3. Lean Into Accountability
What the Science Says: Research from the Journal of Applied Psychology highlights that people who have accountability partners are significantly more likely to achieve their fitness goals.
Takeaway: Work out with a friend, join a group class, or sign up for a personal training session. At Infinity Athletics, we offer tailored programs to keep you motivated and on track—even through the busy season.
4. Enjoy the Treats, But Plan Ahead
What the Science Says: Experts from the Academy of Nutrition and Dietetics emphasize mindful eating over restrictive diets. This approach helps prevent overeating and guilt.
Takeaway: Before holiday parties, eat a protein-packed snack to curb excessive hunger. Use smaller plates, savor each bite, and stop eating when satisfied—not stuffed.
5. Shift Your Mindset
What the Science Says: A 2020 study in Behavioral Science revealed that reframing fitness as a way to gain energy, reduce stress, or enhance your mood helps with long-term adherence.
Takeaway: This winter, think of workouts as a way to thrive, not just survive. Focus on how movement makes you feel, from improved energy to better sleep, rather than simply burning calories.
6. Build In Flexibility and Forgiveness
What the Science Says: Perfectionism is a trap. According to the Journal of Sport and Exercise Psychology, those who allowed room for setbacks were more likely to succeed over time.
Takeaway: Missed a workout? Had an extra slice of pie? It’s okay. Get back on track the next day. Progress is more about consistency over time than daily perfection.
Stay Active and Healthy With Infinity Athletics
At Infinity Athletics in Ithaca, NY, we’re here to help you succeed through every season. Whether you’re looking for group training, personal coaching, or customized workout plans, our team is ready to support your fitness journey.
Take the first step today:
Book a free consultation.
Join a group class that fits your schedule.
Download our winter workout guide for at-home tips.
Winter and the holidays don’t have to mean a pause in your fitness goals. With the right strategies and support, you can stay on track while enjoying every festive moment.
Ready to thrive this winter? Contact Infinity Athletics today!